When you think of a “pantry staple,” what comes to mind? Pasta, beans, maybe even peanut butter? There’s one more item that deserves a spot on your shelf: canned sardines. 

In short: Canned sardines go well with avocado toast, pasta, salads, grain bowls, and crackers with cheese. They’re rich in protein, omega-3s, and umami flavour – perfect for quick, nutritious meals any time of day.

While they might intimidate some at first, these little fish are incredibly versatile and packed with nutrients.

1. Avocado Toast with Sardines

Canned sardines and avocado are a match made in heaven. The creamy texture of mashed avocado on toasted bread balances the rich, salty flavour of sardines. Top with a squeeze of lemon, a pinch of chili flakes, or even some fresh dill for a quick, nutrient-packed breakfast or snack.

Not a fan of avocado toast? No problem, try these other delicious toast recipes instead:

• Sardines on Toast with Pickles
• Spicy Sardines on Toast  

2. Fresh Salads with Sardines

Add a protein punch to any salad by tossing in sardines. They pair beautifully with leafy greens, cherry tomatoes, cucumbers, and olives. A simple vinaigrette with olive oil, lemon, and mustard can bring the whole dish together. 

Bonus: the omega-3s in sardines make your salad not just tasty, but heart-healthy.

If you’re looking for other salad ideas, here are some of Mr. Millionnaire’s favourites:

• Millionnaire Potato Salad
• Sardine Summer Salad with Orange Vinaigrette 

3. Sardine Pasta Dishes

Sardines are an easy way to elevate a simple pasta dish. Try sautéing garlic, chili flakes, and olive oil, then tossing in sardines and cooked pasta. Top with breadcrumbs or parmesan for an Italian-inspired meal that’s ready in under 20 minutes.

Pastas are as versatile as canned sardines, here are some more pasta recipes:

• Lemon Sardine Pasta 
• Mediterranean Sardine Puttanesca 

4. Crackers and Cheese Pairings

Looking for a sophisticated snack? Layer sardines on whole-grain crackers with a slice of cheese, some pickled onions, or a dollop of mustard. It’s a savoury, protein-rich alternative to chips and dip, perfect for entertaining or a quick nibble.

If you’re looking for even more sophistication, try out Mr. Millionnaire’s Crostini with Whipped Feta, Sardines and Tomato Confit recipe. 

5. Grain Bowls with Sardines

Sardines also shine in bowls with quinoa, farro, or brown rice. Add roasted veggies, a handful of greens, and a drizzle of your favourite dressing. The sardines provide a satisfying umami flavour that ties all the elements together while keeping the meal simple and filling.

Craving variety? Here are some tasty bowl recipes to try next:

• Sardine Cauliflower Rice
• Easy Hash with Brown Rice  

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Canned sardines go well with everything from avocado toast and pasta to fresh salads and hearty grain bowls. They’re affordable, nutritious, and add bold flavour to quick weekday meals. Once you start experimenting, you’ll always want a few tins in your pantry.